Exercise guide
Seated Forearms Stretch
- Beginner
- Isolation
- Timed hold
- Lower arms
- Upper arms
- Waist
This isolation stretch improves wrist mobility and relieves tension in the forearm flexors and extensors, helping to prevent grip fatigue and repetitive strain injuries.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor.
- Extend your right arm straight out in front of you at shoulder height.
- Position your hand so the palm is facing away from your body and your fingers are pointing toward the ceiling.
How to do it
- Use your left hand to gently pull the fingers of your right hand back toward your body until you feel a stretch in the underside of your forearm.
- Hold this position for 20-30 seconds while maintaining deep, rhythmic breathing.
- Rotate your hand so the palm faces toward you (fingers pointing down) and use the opposite hand to gently press the back of your hand toward your forearm.
- Exhale as you increase the stretch and repeat the sequence on the left arm.
Form checklist
- Keep the elbow of the stretching arm completely locked to maximize the stretch.
- Maintain a neutral spine and keep your shoulders pulled down and away from your ears.
- Apply steady, gentle pressure rather than using jerky or bouncing movements.
- Ensure the stretch is felt in the muscle belly, not as sharp pain in the wrist joint.
Pro tips
- To deepen the flexor stretch, ensure you are pulling back on the palm/base of the fingers rather than just the fingertips.
- Slightly rotate your forearm internally or externally while holding the stretch to target different heads of the forearm muscles.
Make it harder
- Place both palms flat on the bench beside your hips with fingers pointing back toward your body, then slowly lean your torso back to increase the intensity.
- Perform the stretch while making a light fist during the extensor (fingers down) phase to increase the tension across the top of the wrist.
Frequently asked
- What muscles does the seated forearms stretch work?
- The seated forearms stretch primarily targets the forearms, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the seated forearms stretch?
- The seated forearms stretch requires no equipment — just your body weight.
- Is the seated forearms stretch good for beginners?
- Yes. The seated forearms stretch is a beginner-friendly movement and a strong foundation to build on.